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About the impact of cardio training on the body and tissue burning Damian Jefremienko, the coach, wrote in the article “Overcome fat with cardio training”. So let me just remind you that cardio training is based on endurance exercises that affect the circulatory system and respiratory. This amount is delivered to the body when they are performed oxygen that covers or exceeds the demand for this element. In these are the conditions (i.e. aerobic, aerobic) that occurs the process of fat oxidation and fat burning.
Of course, cardio training can be carried out at home or also in sports clubs (e.g. training on an elliptical cross trainer, stepper, bicycle, taking participation in aerobics classes or swimming). We can do such training regardless of the season. In spring or summer, however, we are happy to be active physical activity in the fresh air, deciding, for example, for jogging, Nordic walking or riding a bicycle.
When the weather starts to worsen and it gets cold we are reluctant to exercise outdoors. Usually we fear that during exercise we sweat, and then we get cold and, as a result, fall ill. However appropriate preparing for training will allow us to avoid illness.
Examples of cardio workouts for the winter:
- running (jogging)
- marches and marches
- marches with poles (Nordic walking)
- cross-country skiing
- ice skating or skiing
Proper preparation and performance of trainings:
Warm-up
Each training session should be preceded by a warm-up. In cold weather it is worth doing at home. Running in place and may be such a warm-up jumping up, running up the stairs.
Outfit
It is recommended to wear “onion”. In the case of workouts For autumn and winter, better quality clothing made of fabrics is recommended breathing. Such clothing will not only allow air to pass through, but also drain away moisture from the skin. So, doing training, despite sweating, we will not have wearing damp clothes to prevent colds.
It is worth remembering that a lot of heat escapes through the exposed parts of the body, especially through the head – so a hat is essential. Good too stock up on gloves.
Socks and shoes are of no less importance. They should protect not only from the cold, but also should be equipped with a system ventilation to keep feet from getting wet with sweat.
Breathing method
It is recommended to keep air during aerobic training inhale with your nose and exhale with your mouth. Very often, however, the inhale also takes place by mouth as it is the shortest way to deliver oxygen to the device respiratory system. In winter, such a mistake can cost us health. That’s why it’s worth it focus on proper breathing, especially when we are just starting ours adventure with training. If air passes through the nose, it stays there heated and cleansed – this is the function of the hair on the nasal mucosa. So warm air gets into the lungs, and not like it does mouth breathing – cold.
Drinks during training
Often, during exercise, we reach for water to replenish liquids. In winter, it should also be done, but such water should be warm. Remember that if we take water in an ordinary bottle, it will quickly get it ambient temperature. So, thermos or other thermal dishes will be the best.
Wind protection
It is worth carrying out trainings, for example, in a park or in a forest, not in the open. Thanks to this, we will be at least a little protected against the wind.
Completion of the exercises
Always do a few exercises at the end of your workout stretching. They will help reduce muscle tension and the risk of contractures, and they will also increase blood circulation and the speed of muscle regeneration.
Additional benefits of winter outdoor training
If we exercise outdoors, regardless of the conditions weather conditions, we harden the body and strengthen its immunity. Moreover, it is better we oxygenate the body, which improves the work of the brain.
We also burn more calories – because they are expended not only the movement itself, but also the processes related to thermoregulation, i.e. on warming the body.
Therefore, despite the lower and lower temperatures, I encourage everyone to continue physical activity in the fresh air. If we take care of good preparation, it will only be good for our health.
Main photo is from: Photo credit: petervisser4u / Foter.com / CC BY